Week 1


 

Day 1: Low Carb Day

 

Low impact cardio + ab challenge

 

20 minutes of a low impact cardio option:

  • bike
  • jog
  • mind/body class

Ab Challenge: Tabata Abs

  • Sumo burpee
  • Jumping mountain climbers
  • Toe taps
  • Jump squats

Do each move for 20 seconds. Rest for 10. Repeat 8x and work through all 4 moves for a total of 16 minutes.


Day 2: High Carb Day

 

WOD

 

18-12-8-4-2

  • Kettlebell swings
  • Renegade rows
  • Plank to sumo deadlift

Complete 18 kettlebell swings, 18 renegade rows, 18 plank to sumo deadlifts. Then 12 kettlebell swings, 12, renegade rows, 12 plank to sumo deadlifts, and so on until you are doing 4 of each move.


Day 3: Low Carb Day

 

Arms + ab challenge

 

Arms, using light to moderate dumbbells:

  • Bicep curls: 2 sets of 12
  • Hammer curls: 2 sets of 12
  • Side raises: 2 sets of 12
  • Rotator raises: 2 sets of 8
  • Overhead press (dumbbells or barbell): 2 sets of 8
  • Tricep push-up: 2 sets of 10 (knees or toes)
  • Tricep dips (floor or bench): 2 sets of 10
  • Overhead tricep extension: 2 sets of 10

 

Ab Challenge: Back and Obliques

  • Swimmers
  • Side Plank
  • Thread the Needle

20 seconds each, repeat 3x

 


Day 4: High Carb Day

 

WOD

 

Ladder: 10-9-8-7-6-5-4-3-2-1

  • Deadlift
  • Push press
  • Goblet squat
  • Push-up

Complete 10 reps of each move, then 9 reps of each, and so on until 1.

Optional: Cardio 20-30 minutes


Day 5: Low Carb Day

 

Low impact cardio + ab challenge

 

Low impact cardio options:

  • bike
  • jog
  • mind/body class

Ab Challenge: 5 Minute Abs

  • Crunches
  • Leg lift plank
  • Frog sit-ups
  • Russian twists

30 seconds of each move. Rest 1 minute, then repeat!


Day 6: FLEX Day and Training Day

 

Legs

 

Goblet squats: 2 sets of 12

Bulgarian split squat: 2 sets of 12 (each leg)

Calf raises: 3 sets of 15 (heavy weight)

Walking lunges with dumbells: 2 sets of 10 (each leg)

Dumbell deadlift: 2 sets of 10

One-legged deadlift: 2 sets of 10 (each leg)

Prisoner squat: 2 sets of 10

Mountain climbers: 2 sets of 15

 

Finishers: 

3 sets of 10 box jumps


Day 7: Low Carb Day

 

Rest day or mind/body